CrossFit Basinview – Deka Comp Open

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

2 minutes Row or Bike

25’ Bear Crawl (There is no movement at all at the spine)

5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Pecs

– Calves

B2. Foam roller prayer stretch

3 x 5 deep breaths in stretch position

B3. Banded ankle stretch

10 reps/ankle

C. Specific

5 Barbell elbow rotations

5 Strict Press

5/5 Front rack Lunges


A: Push Jerk (12 x 2 @RPE 8/10)

EMOM 12minutes

2 Push Jerk @RPE 8/10

Goal: Improve your ability to produce speed in pressing movement

Points of performance:

– Think about accelerating the bar up by pushing hard with your arms in the drive portion of the movement.


B: Metcon (Time)

3 rounds

40 GHD Sit-ups

20 Alternating Pistols

100′ HS walk
Goal: Improve your performance in workout including multiple gymnastic movements.

Points of performance:

GHD: Please keep your core braced at the bottom.

Pistols: Do your best !

HS walk: Have in mind that your core is tired and you may need to fight a little more than usual to keep your balance.


C: Metcon (No Measure)

Turkish Get up

10 repetitions per side alternated @70/53lbs
Athlete: Not for time

Goal: Shoulder and core stability

Points of performance:

The KB weight should be challenging but doable in sets of 2 repetitions at the time.